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The pre-competition meal, rich in carbohydrates, should be eaten about three hours before the scheduled event. This allows the body time to complete the digestion process and to store some carbohydrates in the form of glycogen, before working arm and leg muscles demand oxygen.
Fluid supplies also should be built up. To help maintain the fluid balance, the pre-game meal should contain two to three glasses of water or other beverages. Some of this may be taken within 30 minutes of competition. Hourly drinks of water, about one cup, during competition are recommended, especially in hot weather.
Water is the prindpal means of transporting heat in and out of the body. Physical exercise increases the amount of heat produced. Feel
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